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shanik

Monday

Strength
Back Squat (3×3 >85%)
Go heavy. Testing next week

Metcon
Metcon
E2MOM 20
1. Short lap + 10 WB
2. 10 burpee KB over box + 10 double KB swings

Posted on

shanik

Friday

Metcon
Murph
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

Complete as run then 10 rounds of 10 pullups, 20 pushups, 30 squats, then run

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shanik

Wednesday

Metcon
Metcon
EMOM10
6 thrusters + 6 burpees 50/35

Strength
Split squats (3×8 ea)
rest 30sec
Decline pushups (3x max in 1min)
rest 90sec

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shanik

Tuesday

Push Press
Metcon
3 rounds for time
400m run
21 KBS
12 HSPUs

Posted on

shanik

Monday

Strength
Back Squat (1×4)
work to a heavy set
Back Squat (1×10)
at 80-85% of part A

Metcon
Metcon
EMOM 3:1 x4
10 WB 20/14lb
8 KBS 24/16
6 burpees

Posted on

shanik

Friday

Bench Press (4×10)
Metcon
EMOM10
5 c&J 60/40
5 Back Squats
5 burpees

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shanik

Thursday

Back Squat (Back Squats 3×4 @ 80, 85, 90%)
Metcon
100 DB Thrusters 25/17.5
EMOM
Odd min: 5/3 cal bike
Even min: 6 Burpees
Time cap – 15mins

Posted on

shanik

Wednesday

Strength
Bulgarian split squats (4×10 each leg)
Push-ups (4x max reps)

Metcon
Metcon
EMOM 15
1. 12 P Clean 60/40
2. 12 T2B
3. 12/10 cal bike

Posted on

shanik

Tuesday

Front Squat (4×4 starting at 80%, work to heavy)
Metcon
50 Burpee box jumps
40 Db snatches 25/17.5
30 DB thrusters
20 Man makers
10 HSPUs